MONDAY | 11-17-25 | DELT BIASED PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
SESSION :
1. STANDING CABLE CROSSOVER SHOULDER EXTENSION
cables set to higher position relative to your height. cables crossed with
no attachments or cuffs with hooks to thumb side of wrists. pull apart and with a downward
trajectory into shoulder extension. this will look like a downward angle of approximately
15 to 30 degrees.
3 sets : 15-12-10 +single dropset to task failure
*prog overload each set in succession
2. KNEELING & CHEST SUPPORTED DB LATERAL RAISE
done from kneeling position on adjustable bench set to 70 degrees
and chest supported. dbs raised out in shoulder abduction until upper arm
is parallel to the floor.
3 sets : 20-12-10 + single dropset to task failure
*prog overload each set in succession and ascend the rep pyramid
adjustable bench set to 90 degrees for seated and back
supported pressing position. converge dbs into top of press.
4 sets : 4-4-4-4 + single dropset to task failure
*prog overload each set in succession
use an outside shoulder width pronated position which is pretty
standard on most machines as per setup. use a stretch mediated
position on the negatives to guide your loading against that.
*prog overload each set in succession
SEATED PEC DECK FLY
seated and leaning fwd into the movement to force angle
of clavicular chest to take stretch sooner. keep torso fwd throughout
the exercise.
2 sets : 20-10 + single dropset to task failure
*prog overload each set in succession
5. LYING DB SKULL CRUSHER
flat bench position with dbs in neutral position hinging
strictly across the elbows to full extension, and full negatives.
3 sets : 15-10-8 + single dropset to task failure
*prog overload each set in succession
superset with
BACK SUPPORTED NECK RAISE
back supported on flat bench with head hanging off bench to bias anterior
neck stretch. pull chin towards chest. weight plate loading on forehead with
a towel if applicable.
3 sets : 10 to 12
*prog overload each set in succession
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
